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Training Log: RD Tom

In the last 7 days:

activity # timemileskm+ft
  Cycling3 4:42:16 59.78(4:43) 96.21(2:56) 1956
  Yoga-Stretch2 1:30:00
  Spinning Class1 45:15 12.0(3:46) 19.31(2:21)
  Total6 6:57:31 71.78 115.52 1956
  [1-5]6 6:34:32
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SaSuMoTuWeThFr

Thursday Oct 18 #

2 PM

Cycling (Easy Effort) 51:31 intensity: (17:04 @0) + (17:44 @1) + (14:09 @2) + (1:52 @3) + (25 @4) + (17 @5) 10.34 mi (4:59 / mi) +294ft 4:51 / mi
ahr:115 max:138 shoes: Salsa Vaya M Supremes

Basic north on Carter to 441 and back again. Cold and windy. Comfortable after about 3 or 4 miles. Time constrained today.

Wednesday Oct 17 #

Yoga-Stretch 45:00 [1]

10 AM

Spinning Class 45:15 intensity: (2:48 @0) + (8:12 @1) + (18:35 @2) + (13:06 @3) + (2:34 @4) 12.0 mi (3:46 / mi)
ahr:132 max:158 shoes: Community Center

Spin class.

Tuesday Oct 16 #

2 PM

Cycling (Easy Effort) 1:11:13 intensity: (1:23 @0) + (7:10 @1) + (33:20 @2) + (29:20 @3) 15.55 mi (4:35 / mi) +386ft 4:28 / mi
ahr:134 max:149 shoes: Salsa Vaya M Supremes

Penfield Pancake. Easy effort.

Monday Oct 15 #

Yoga-Stretch 45:00 [1]

Sunday Oct 14 #

11 AM

Cycling (Long flat distance) 2:39:32 intensity: (1:44 @0) + (3:14 @1) + (31:15 @2) + (1:25:59 @3) + (31:31 @4) + (5:49 @5) 33.89 mi (4:42 / mi) +1276ft 4:33 / mi
ahr:144 max:172 shoes: Salsa Vaya M Supremes

Drove to Palmyra to meet John & Elaine Meadows. Rode a complex route covering almost all of the roads around East Palmyra. One stop for food/drink at Newark. Mulitiple stops at historic markers. Main climbs came in last ten miles or so. Great ride with good company.

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